Be Well Workout of the Week: The Glorious 7-Minute Workout

Our Monday gift to you.

Yep, this workout really is over in just seven minutes. Now, before you start crying with joy, listen up: Each round in this workout lasts for seven minutes, and you, my friends, get to choose how many rounds you want to complete, whether that’s one or 10. And I know you have seven minutes somewhere in your day to commit to a workout, so no excuses to skip this one!

You’ll do one minute of each exercise in the round below. And, if you happen to have more than seven minutes (let’s face it: You probably do), see how many times you can get through this circuit in the time you have available.

Here’s what you’ll need: a stopwatch, light weights, a treadmill or area to sprint. (If your space is limited, a sprint can also be something like quick toe-taps against stairs, or rapid-paced high knees.)

Be Well Workout of the Week: The Glorious 7-Minute Workout

Instructions: Do 60 seconds of each exercise
Wall squat
Plank knee drive
Lateral lunge with hop
Lunge (left) with bicep curls
Lunge (right) with lateral raise:
One-minute sprint

Explanations of exercises: 
Click links for how-to videos. 

Wall squat: Do a squat (legs forming a 90-degree angle) with your back against a wall. Hold.

Burpee: Just like an up-down in football. Put your hands on the ground, jump your feet out behind you so you’re in push-up position, lower to the ground, bring your feet back in, and stand up.

Plank knee drive: In a plank position, drive right knee to your right elbow. Return to plank position, repeat on the left side.

Lateral lunge with hop: Do a lateral lunge to the right and, as you drive back to the center, add a hop to transition to a lateral lunge on your left side.

Lunge with bicep curls: Holding a pair of dumbbells, stand in a lunge position. Keeping your front leg at a 90-degree angle while, and keeping your elbows pulled in tight to your torso, curl the dumbbells toward your shoulders. Slowly return to the start and repeat, maintaining the lunge throughout.

Lunge with lateral raise: Switch your feet so right foot is forward. Keep your front leg in a low-lunge and, keeping your arms straight, raise the dumbbells up to shoulder height so that your arms and torso make a T. Slowly return your dumbbells down.


Audrey McKenna Hasse is the owner of A.M.Fit, a personal training and healthy consultation business on the Main Line. You’ll find her workouts every week right here on Be Well Philly.

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